The Right Fit
The next time you shop for a new running bra, keep these tips in mind:
? Because fit varies by brand, try on at least three different sizes.
? To ensure your fit isn＊t too tight, make sure you can easily get a finger under the bottom band in both the front and back.
? Jog in place, jump up and down, sit and take deep breaths and swing your arms around to make sure you can move freely and can＊t feel the bindings.
? For the most comfortable fit, look for adjustable straps and hooks.
? For the best support, opt for separate, individual cups instead of the ※monoboob§ type.
*Tip courtesy of Her Sports magazine.
Explosive Workouts
No matter what your favorite sport or workout activity, a little extra power will go a long way. When used safely and effectively, plyometrics, or ※jump training,§ may increase muscular power and explosiveness. Plyometric exercises recreate muscle activity that takes place during sports such as volleyball, tennis and basketball and involves stretching the muscles prior to contracting them. When you land from a jump, the quadriceps muscles stretch as your knee bends and then quickly contract with the next leap. This quad stretch enhances the power of the second jump. One study found theat participants in a program of stretching, plyometrics and weight training increased hamstring strength by 44 percent. Plyometrics are not, however, for those without a solid athletic base or those with any past or current orthopedic injuries. A sports medicine physician, personal trainer or therapist can advise on whether or not this training technique is suitable for you, and may even help get you started.
*Tip courtesy of Her Sports magazine.
Low Carb No More
You may have noticed that the volume and variety of low-carb foods at our local grocer has diminished recently. New research shows that when it comes to nutrition and weight-control the trend is a positive one. A study published in the American Journal of Clinical Nutrition suggests that consuming adequate protein and not limiting carbohydrate intake keeps us full and aids in both weight loss and control. Research at the University of Washington School of Medicine kept the percentage of carbohydrate of their test diets constant, while varying the percentages of protein and fat. Their results showed that protein is more satisfying than fat and that eating a low-fat (20 percent of calories), moderate protein (30 percent of calories) and moderate carbohydrate (50 percent of calories) diet is most effective in staying satiated and maintaining a healthy weight.
*Tip courtesy of Her Sports magazine.
In Balance
Did you know that you can lose as much as 75 percent of your balance ability between the ages of 25 and 74? Good balance not only keeps you steady on your feet, it helps make your movements more powerful and dynamic. To test where you stand on the balance scale, the American Running Association suggests the following: For 30 seconds, stand with one foot in front of the other touching heal to toe with your eyes closed. If you can stay steady the whole time, you have good balance. But if you find yourself wobbling from the get go, consider incorporating a few minutes of balance training into your workouts. You＊ll improve your sports performance and overall fitness, reduce the risk of ankle strains and slow the loss of stability that occurs with age. Common balance exercises include standing on one leg, walking across a beam, or training with wobble and rocker boards or a Bosu ball.
*Tip courtesy of Her Sports magazine.
A Wonder Grain
Touted as a ※wonder grain§ by a growing number of marathoners and other athletes, a tiny grain called teff may promote athletic performance and overall health. Slightly smaller than a poppy seed, the Ethiopian grain＊s fiber and carbohydrate content allows for a slow, sustained release of energy 每 ideal for endurance athletes. Teff contains the same protein found in egg whites (albumins), which is more readily broken down and utilized by the body. A 2-ounce serving of teff packs in 7 grams of protein and just one gram of fat, in addition to high amounts of potassium and calcium, both essential for healthy muscle function and nerve transmission. An 8-ounce serving yields 80 percent of the recommended daily iron intake. With its subtle hazelnut and chocolate flavor, teff＊s taste is appealing too. Cook the grain alone or pair it with other grains and veggies, or substitute teff flour in post-workout pancakes.
*Tip courtesy of Her Sports magazine.
How Many Calories do You Need?
To estimate your daily calorie requirements, you need to put pen to paper and do the math. Your resting metabolic rate (RMR) accounts for most of the calories you burn 每 60-75 percent. By multiplying your RMR by an activity factor you can find out how many calories you need each day. First use the following formula to calculate your RMR:
RMR in calories/day = (4.55 x weight in pounds) + (15.88 x height in inches) 每 (5 x age in years) 每 161*
*Source: Mifflin-St. Jeor calorie calculation formula
Multiply your RMR by an activity factor. If you＊re only slightly active, say walking or jogging just a few miles a week, multiply your RMR by 1.3. If you run several miles, train for a sport a couple of hours or otherwise work out hard most days, you might use a number as high as 1.8. Most active women will need a number between 1.3 and 1.8.
*Tip courtesy of Her Sports magazine.
Start Your Day Right
Sure, breakfast is the most important meal of the day, but if you＊re loading up on high-sugar, nutrient-poor choices, you＊re robbing yourself of the payoff. Many popular cereals marketed as healthy choices are actually high in sugar and low in fiber, meaning they fill you with calories but little else. To choose wisely look for cereals with at least three grams of fiber per serving (the more the better). Fiber will not only protect your heart and help keep blood sugar regulated, it＊ll keep you full longer. Also look for a ratio of total carbohydrate to sugar that＊s no more than 4-to-1. So, if carbohydrates add up to 20 grams, sugar content should be no more than five grams per serving. This ensures most of the cereal＊s carbs come from good sources 每 grains as opposed to sugars.
*Tip courtesy of Her Sports magazine.